The problem of excess weight is one of the most urgent problems of our time.The cult of beauty existed in the ancient world, and since then only its canons have changed, but not the human desire to look attractive.
Nowadays, being slim is one of the mandatory aspects of external perfection.We are talking both about the figure as a whole and about individual parts of the body.Many girls who want to get a thin waist complain about extra pounds on the stomach and sides.In addition, excess fat is often deposited firmly in these areas, leaving the arms, legs and even thighs slim.
You can get rid of the problem without using such radical methods as liposuction, and you can get a toned stomach and beautiful abdominal muscles at home by doing special exercises, watching your diet and leading an active lifestyle.We will talk about it in our article.
Causes of fat deposition in the waist area
There are people who believe that extra pounds are a consequence of a woman's neglect, but this is more the exception than the rule.The reasons why fat begins to accumulate in the body are various, not always depending on the degree of grooming.However, in order to successfully get rid of these excess deposits, you should know where they came from.
Genetics.The tendency to be overweight may be due to a genetic predisposition.Extra pounds on the stomach and sides usually bother people with an "apple" body type.This type in itself means a small difference in volume between the hips and the waist, so the latter may need attention even without fat deposits.Every extra kilogram further distances your figure from the cherished ideal proportions.It is impossible to fight genetics, which is natural, that is, but the "apple" figure can be successfully corrected with special exercises aimed at reducing the size of the waist.
Poor metabolism.This problem most often worries the age category of people.Over the years, the body's metabolism slows down, which leads to excess weight gain.It happens that in youth an excellent metabolism allows you to eat any harmful food and not gain an ounce, and a person gets used to this way of eating.But the older he gets, the more the metabolism slows down, fat deposits appear.Solving this problem is a little easier than being overweight due to a genetic predisposition.Diet correction and strength training usually help with poor metabolism, as it is known that physical activity can speed up the body's metabolism.
Sedentary lifestyle.If you lead an inactive lifestyle: you work a lot at the computer or just sit, rarely go for walks, do not do sports, fitness or other physical exercises, then the risk of gaining excess weight increases significantly.The food we consume is the body's source of energy, and if the number of calories received exceeds their consumption, then the appearance of excess fat is almost inevitable.Of course, you can reduce the calorie content of the diet, but a sedentary lifestyle is harmful not only because of overweight problems, so it is still recommended to include physical exercises in your daily life.
Wrong posture.The appearance of excess fat in the waist area is influenced by posture, as surprising as it may sound.The human spine is the basis of the skeleton, which supports the internal organs.In order to support the spine, which carries the main load during movement, the muscles must be in constant tone.Muscle weakness leads to the fact that the support function is partially transferred to adipose tissue.For this reason, the body is in no hurry to get rid of fat.Special exercises can help strengthen your back muscles, restore your posture, and allow you to get rid of extra pounds in your stomach and sides.
Hormonal changes.With age, the amount of fat in a woman's body begins to increase in direct proportion to her body weight.The reason for such changes is hormonal changes.However, not only age can affect hormones.Menopause, pregnancy, childbirth, the use of oral contraceptives and certain medications can all change hormonal levels and cause excess weight gain.
Poor nutrition.A quick snack on the run, an excess of carbohydrates in the foods you choose, fast food and overeating contribute to the accumulation of fat in the body.A poor diet can cause a slow metabolism, an enlarged stomach and poor absorption of food.All this usually leads to problems with excess weight, fat deposits on the stomach and sides.In such cases, figure correction begins with determining the right diet and choosing healthy foods, and is supported by physical exercises to accelerate the burning of fat reserves.
Excess waste and toxins.Waste and toxins, often caused by bad habits such as smoking and alcoholism, clog the body.Their excess disturbs the metabolism, affects the metabolic rate and, accordingly, fat deposits on the waist.Giving up bad habits, cleansing the body with proper nutrition, massage and exercise can help in the fight against extra centimeters.
Stress and illness.Nervous shocks and stress often cause elevated levels of cortisol, a steroid hormone.It affects the amount of fat in the body.An excess of the hormone can cause extra pounds to pile on.Weight is also affected by several diseases: diabetes, cardiovascular diseases, arterial hypertension.If excess fat on the abdomen and sides is associated with the described reasons, then weight loss should begin with a visit to the doctor, but not with physical training.
How to fight belly and side fat
Losing weight is a long and laborious process.You should not believe in diets and trainers that promise a perfect figure in just a month of training.Moreover, if the result is achieved, it must be maintained, otherwise all the work risks going to waste.To get rid of excess fat most effectively, it is recommended to choose an integrated approach, rather than focusing on one specific method of weight loss.
Nutrition correction.As mentioned above, the number of calories you consume depends on what you eat and how often.Therefore, almost always getting rid of extra pounds requires a special diet.It is recommended to prepare the diet after consulting a specialist, focusing on the state of health and the individual characteristics of the body.
General tips that can help you lose weight:
- drink more water.It allows you to cleanse the body of waste and toxins, reduce the feeling of hunger and improve metabolism;
- remove fast carbohydrates from the diet.It is the food rich in them that usually gives extra centimeters in the waist area;
- try to eat a balanced diet;
- try to limit your salt intake.Salt retains water in the body, thus interfering with normal metabolism and purification;
- eat in small portions.It is better to eat little and often than rarely, but several foods at once.Partial meals help prevent the stomach walls from stretching and ultimately affect the amount eaten.
During weight loss procedures.If possible, wraps, massages and some other spa treatments can be a great help in the fight against excess weight.Their purpose is to speed up blood flow, remove waste and toxins, and improve metabolism.Of course, with their help it is not possible to completely get rid of fat, but reducing the waist by a few centimeters is quite possible.
Increase physical activity.By playing sports or fitness, visiting gyms or simply doing exercises at home, you can actively and successfully get rid of fat deposits.Physical activity makes the body burn fat, helps improve metabolism, maintain muscle tone, which makes the figure toned.You can do floor exercises on a carpet or exercise near home on a sports field or just run in the mornings and evenings.There are many options, you just have to choose the most suitable one.
Exercises for weight loss
Physical activity is considered a popular and very effective way to fight extra pounds.Exercise not only allows you to actively burn fat reserves, but also helps to strengthen muscle tissue and improve immunity.Below we give examples of some of the most effective exercises for losing weight in the stomach and sides.
Twisting.This is a great workout for strengthening your abdominal muscles.Combined with proper nutrition, it can produce amazing results.To perform the exercise, you need to lie on your back, bend your knees and clasp your hands behind your head.This is the starting position.Next, you need to take a deep breath and lift your upper body off the floor.Exhalation should occur as you rise.The exercise is performed in 2-3 sets of 10 times.
Reverse crunches.The workout is similar to what we described above, but we work not with the upper part of the body, but with the lower part.The starting position is the same: we lie on the carpet with our backs, bend our legs at the knees, feet on the floor, hands behind our head.During the exercise, we raise bent legs and then raise the lower back from the floor so that the knees move towards the chest.Inhale as you return to the starting position, exhale as you rotate.We repeat the exercise in 2-3 sets of 10 times.
Crunches with raised legs.To perform them, you need to lie on the mat on your back and raise your straight legs perpendicular to the floor.This is the starting position.After that, you need to raise your upper body from the floor and reach your hands towards your fingers.Inhale as you return to the starting position, exhale as you twist.It is recommended to repeat the exercise 10-15 times, 3 times in a row.
Oblique turns.During the training, we lie with our back on the mat, put our hands behind our head, bend our legs at the knees and raise them in the air.This is the starting position.Next, lift your right shoulder off the floor and extend your elbow toward your left knee.In this case, the left shoulder is on the floor, and the right leg is straightened, but does not touch it.We return to the starting position and repeat the exercise on the other side.We do 10-15 repetitions.
Side crunch.To perform the exercise, you need to lie on your back on the mat, put your hands behind your head, bend your knees, squeeze them together and put them to the side.This will ensure that your shoulder blades are on the floor and your hips are touching it with either your right or left side.This is the starting position.During the exercise, we lift the shoulders and shoulder blades off the floor and stretch forward.We inhale in the starting position, exhale when rising.We repeat the exercise in 2-3 sets of 10 times.
Board with turns.The plank is a popular exercise these days.Its purpose is to train several muscle groups at the same time.To take the desired position, we lie on the floor on our stomachs, then rise on our elbows and lift our legs off the floor.Thus, it turns out that the whole body, except for the arms from the elbows to the palms and toes, is in the air.In this case, the neck, spine and legs should be in one straight line.In this position, the muscles of the abs, hips and lower back are well strained.We try to hold the board for about 30 seconds, then turn the whole body to one side.The right elbow remains on the floor, the left arm is stretched along the body, the back, neck and legs are still in one straight line.We also hold the position for 30 seconds.
A board with a twist.The exercise is similar to the previous one.However, in the starting position, we rely not on our elbows, but on our hands and hold our body on straight arms.When making a turn, we turn the body to the side and raise the free hand up perpendicular to the floor.Hold each plank position for 30 seconds.
Side bends.Push-ups are one of the mandatory exercises for morning exercises and warm-ups in many sports.We stand in the starting position: feet shoulder width apart, hands on the waist.We bend to the right: turn the body slightly, leaving the legs and hips still, stretch forward with the arms so that the back is parallel to the floor.We stay in this position for 15 seconds.We return to the starting position.We repeat the exercise on the other side.We make 15 passes on each side.
Lunges with twists.We stand straight, heels together, arms stretched forward parallel to the floor.This is the starting position.With a squat, we take a wide step forward - a lunge.The other leg stays behind and is placed on the toe.The back should remain straight.We return to the starting position and repeat the exercise on the other leg.We do 15 repetitions.
Vacuum.This is a fun exercise that focuses on breathing.It helps strengthen the abdominal muscles.We stand straight, abs are relaxed.We take a deep breath and then exhale.When exhaling, we tense up and draw in our stomach strongly.Hold the position for 15-30 seconds.We do 15 repetitions.Vacuum can be done several times a day;this exercise does not require a special room or equipment.
Raising the legs on the chair.A simple workout that works great for your abs.We sit on a chair, keep a straight back, straighten our shoulders, lower our hands to our sides and place our palms on the seat.We keep our feet together.We take a deep breath, then on exhalation we raise our legs and bring our knees as close to the chest as possible.At the same time, the back remains straight, the body does not bend forward.Hold the position for 10-15 seconds, then return to the starting position and repeat the exercise.We do 15 repetitions.
A walk.This is a great workout for those who can't spend a lot of time exercising on the mat.Walking allows you to burn fat deposits.You should do brisk walking for at least 30 minutes a day, preferably five times a week.If you walk less, the result will be practically zero.
Running.This is an alternative to walking.You can run fast or jog.The first option is considered more effective in terms of burning excess calories, but it is only suitable for a prepared body.Otherwise, shortness of breath will quickly begin, and an unusual load on the body will cause more negative consequences than benefits.Running is suitable for beginners.Between runs, you can use brisk walking to catch your breath and relax.
Swimming.If possible, it is recommended to visit the pool at least a couple of times a week.Swimming provides great exercise for the body, allowing the body to get rid of excess fat.In addition to weight loss, exercise is beneficial because it improves metabolism, circulation, endurance, and corrects posture problems.
Helps fight fat deposits
If you want to get rid of excess weight faster, you can not only switch to proper nutrition and physical exercises, but also focus on nutritional supplements.In addition, you can diversify your diet with nutrition shakes, protein bars and refreshing drinks.It's a great way to recharge your batteries and speed up your weight loss process!